Name: Playbook - Danielle Gray - W1/D3 Foundation
Uploaded: 2023-11-26T05:05:39.237Z
Duration: 20 min
Description: W1/D3 Foundation

After the first week, you may be incredibly sore and you may notice a temporary decline in performance. This is normal and expected, however, we are concerned with the overall progress from start to finish. So try not to compare yourself week to week, rather, from start of program to end. Feel free to repeat this program as many times as you want and it can not only help you achieve a pistol, but maintain it and keep your muscles and joints healthy.

Stand on one leg with the other leg straight out in front of you. Have a chair, couch, bench, or box behind you. Lower down and sit with your chest upright. Keeping the bottom foot where it is, push through your heel and glutes to stand back up. 

Modifications: 
- Keep heel on floor (Demonstrated)
- DL Box Squats
- Hold on to something on the way up 

Progressions: 
- SL Box Squat Jumps

SL Box Squats

Place one hand on a stable surface in front of you. Grab your back leg or use a strap if needed. Lower down to tap the back knee to the ground and lift up avoiding hoisting yourself up. See if you can go up and down even if you just do half reps without touching your knee to the floor. Ideally, your goal is to get all the way down and all the way up in a controlled fashion. You may find that one side is stronger than the other or you have more range on the other side. Do your best to even this out through consistent practice to avoid injury￼.

Assisted Shrimp Squats

Start seated with shoulders down, chest up, and only your fingertips touching. You have two options for these. 
1) To do Leg Pulses 
2) To do Full Lifts

Modifications:
- Lean Back to Elbows Leg Lifts
- Seated Full Leg Lifts

Progressions:
- Seated SL Pulses to Face
- No hands

Seated SL Lifts

Start or lower down to the deepest SL squat you can. Keep the other leg in front of you. Use something for support/assistance if you need to. Stay low and switch legs. Repeat. 

Modifications: 
- SL Squat to Box 
- Supported SL Squats 
- Assisted Pistol Squat 
- Squat Ankle Mobility Stretches 

Progressions: 
- Pistol Squats

Pistol Squat Leg Changes

Place 1 foot on a stable elevated surface no higher than your knee level ideally. Your arms are in front reaching forward. Lean and transfer your weight onto the top leg and control to a stand. On the way down, let your knee come in front of your foot and lower down. Your goal is to keep the same speed going up as on the way down. Control yourself and move slowly. There should be no jumping. You go to rélèvé, push through, use your glutes and your quad, control down, use your arms for balance and finish safely￼.

Controlled Step Ups

Week 1 Workout

W1/D3 Foundation

Stephanie

this warm up needs to be prescribed to everyone every morning along with pistol squats 🤩Great circulation and mobility warm up!!  Made my brain happy!

Ammora Collins

Pistol Squat Warm Up

beans 

Challenging! I just cut the reps down and modified where needed to focus on form and better range of motion on the squats- that did the trick and I got through twice with more depth to the squat in the second round.  I know I’ll be sore from this one, but the growth is necessary!  🔥🙌🏼

W1/D1 Foundation

W1/D2 Foundation

W1/D4 Foundation

W2/D1 Skill Work

W2/D2 Skill Work

W2/D3 Skill Work

W2/D4 Skill Work

I have a question for this ones. Do I do the number of repetitions both legs each round or one leg per round? Thank you!

W1/D3 Foundation

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